4 foods that fight pain

When you have a lot of ailments, popping pills for every ache and pain can leave you feeling like a walking drugstore, so it’s no wonder that some of us would rather brave through a headache than take a pill for pain. But can you fight aches and pains naturally with foods—without medication? While over-the-counter and prescription medications definitely serve a purpose, as a registered dietitian and associate nutrition editor for EatingWell Magazine I’ve found science that shows you can get some pain-fighting effects from food. Here’s a roundup of research that Rachel Johnson, Joyce Hendley and Karen Ansel have previously covered for EatingWell Magazine:

Food:GingerGood for: Sore muscles and aching joints Ginger isn’t just for relieving unsettled stomachs and the common cold. In fact, ginger is rich in inflammation-fighting compounds, such as gingerols, which may reduce the aches of osteoarthritis and soothe sore muscles. In a recent study, people who took ginger capsules daily for 11 days reported 25 percent less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger-extract injections helped relieve osteoarthritis pain of the knee.

Food: SalmonGood for: Inflamed joints and troubled tummies Preliminary studies suggest that omega-3s may help quell the aches and pains of rheumatoid arthritis. And that’s no surprise, since omega-3s are touted for their ability to reduce inflammation. In addition to soothing aching joints, omega-3s can also tame your troubled tummy (especially when caused by stress) according to a 2005 Scandinavian Journal of Nutrition study.

Food:CoffeeGood for: Headache Studies show that 200 milligrams of caffeine—about the amount in 16 ounces of brewed coffee—provides relief from headaches, including migraines. But keep in mind that relying on caffeine long-term can backfire, since habitual coffee drinkers usually suffer withdrawal headaches when they cut back on the caffeine.

Food:SageGood for: Sore throat When your throat is scratchy and irritated, try sipping on a tea made from brewed sage leaves. It’s a remedy recommended by herbalists that has some support from clinical trials. A 2006 study found that spraying sore throats with a sage solution gave effective pain relief compared to a placebo.Recipes to Try: Chickpea, Spinach & Squash Gnocchi, Plus More Recipes with Sage